30 30g kneeling cable crunches
3 x 10 40kg pecs machine
3 x 10 35kg incline press machine
30 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 40kg bench machine
2 x 15 10kg l/r barbell curls
apple, carrot, celery and tomato juice
club sandwich style roll
steak sandwich and vegetable soup
lager
13 st 10
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